Question
hi,
Im 15 years old and i can only sleep for 6 hrs max. How much sleep should i be getting at my age? How can I increase my sleep time, without medication or drugs?
Im in high school now, and when i arrive from school at 4pm, i go to sleep for up to 2-3 hrs and study at night, and go to sleep at 2am and wake up at 6am. is it better for me to sleep 6 hrs straight or is it ok to sleep 3hrs then 3hrs?
Thanks for the help
Regards
Jeff
Answer
You should be getting at least 8-10 hours of sleep . It is no good to break up your sleep cycle. Below are some tips of how to get better sleep. feel free to email again karel
into a different room and read a book or magazine only! No computer!
When you start to doze immediately go back into the bedroom.Do this as
many times as you awaken during the night.It will lesson.This retrains
the brain into thinking that the bedroom is for restful sleep only.
30 minutes before bedtime take a hot bath and immerse hands under the
water.Latest research states that the palms of the hand when immersed
in hot water send signals to the brain to relax. 15 minutes before bedtime\
drink a glass of warm milk. Milk when heated contains tryptophan, a
natural amino acid sleep inducer. Go to sleepnet.com click on disordersYou must reset your sleep clock. Do the following religiously for
4-6 weeks though many have seen changes in as little as 2 weeks.
You must go to bed and awaken the same time every day regardless
of how much or little sleep you got the night before. This starts to
reset your sleep clock. 3 hours before bedtime stay away from
tea, coffee, caffeine, caramel colored soda like, coke,pepsi, ginger ale,
or root beer, chocolate and exercise .All these make for restless sleep.
Make sure room is quiet and dark. When you go to bed if you start to
twist and turn or if you wake up in the middle of the night and cant
go back to sleep, twist and turn for only 20 minutes, then get up, go
insomnia for more tips. Feel free to email again , Karel
